Call Us: (919) 907-1233

Snatchin and Squattin

17
Oct

Snatchin and Squattin

Amazing “Grace”, Barbells for Boobs Fundraiser, coming THIS SATURDAY.  Register here

WOD for Monday 101810 — – Click Here For Today’s Schedule 
Snatch

12×1
Back Squat
3 sets of 5 reps
–Rest–
5 Rounds For Time:
5 Power Snatch (60% 1RM)
10 Box Jumps (24/20)

Post Snatch and Back Squat Loads and Metcon Time to Comments
For the strength segment, you will do 12 single rep Snatch attempts followed by 3 sets of 5 Back Squats.  Progressively add weight to your Snatch up to a comfortable “working” weight.  You should not be missing more than 3 or 4 attempts.  Back Squats should be done as heavy as possible for sets of 5.  Use good sense and judgement for all lifts.  When in doubt, live to lift again another day.  Snatches must be received in a full overhead squat position and Back Squats must pass below parallel and be stood to full knee and hip extension.

For the Metcon, jump all Box Jumps and use the suggested Power Snatch load to maximize power output and intensity.

ENDURANCE WOD tonight at 6pm!
Run
5 x 800m
Rest 90 seconds
OR
Row
5 x 1000m 
Rest 90 seconds

Upcoming Foundations Classes
Starting October 19th (Tues/Thurs @7pm) – Only 3 spots left!

Upcoming Events
Amazing “Grace” Fundraiser – Saturday, October 23
CrossFit Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11
CrossFit Rowing Foundations Certification – Saturday, January 15

Halloween Party on Saturday, October 23rd!
Be there!  Details
here

Leave a Reply